Try This 15-Minute Dumbbell Workout For A Quick Endorphin Hit

Man performs devil’s press exercise with dumbbells
(Image credit: Getty Images)

Lacking time? We know how that goes – but you can still boost your mood and maintain your fitness when the clock’s against you.

Movement coach Adam Kalotai has created a 15-minute dumbbell workout using the AMRAP protocol. The idea is to complete as many rounds of the exercises below as you can within the time allowed. The only proviso is that you must maintain good form throughout. 

“These exercises help improve shoulder, core and hip stability,” says Kalotai. “Plus, they can help to develop power.”

The workout is easy to scale, too, by increasing or decreasing the dumbbell weight and the pace at which you work. Naturally, we’d encourage you to test your stamina and increase the intensity, although if you do make sure to add at least 10 minutes on to the session so you can include warm-up exercises first.

If you have a set of dumbbells and more than 15 minutes, try one of these dumbbell workouts. If you like this way of exercising, we have plenty more AMRAP workouts to get stuck into.

15-Minute Dumbbell Workout

Kalotai recommends what you consider medium-weight dumbbells. You want to be challenged, but you will still want to be moving at pace with flawless form in the final minutes of the session. 

1 Devil press

Woman performs devil’s press exercise with dumbbells

(Image credit: Getty Images)

Reps 6

Place dumbbells on the floor in front of you. Keeping a flat back, hinge at your hips to bend down to take hold of the dumbbells with an overhand grip. Jump both feet backwards and drop your chest to the floor. Push back up and jump both feet forwards, then rise to stand and drive the dumbbells overhead in one fluid motion. Pause, then lower the dumbbells back to the floor and go straight into your next rep.

2 Dumbbell clean to thruster

Reps 9

Stand holding dumbbells by your sides with your feet just wider than shoulder-width apart. Engage your core and maintain a flat back throughout. Bend your knees and push your hips back to squat, then drive up, extending your hips and knees to generate the power to lift the dumbbells explosively. As the dumbbells rise, drop into another squat to “catch” them by your shoulders. Then drive up again, using your legs to press the dumbbells overhead. Pause, then lower back to the start. 

3 Overhead dumbbell walking lunge

Woman performs overhead dumbbell walking lunge

(Image credit: Getty Images)

Reps 12

Stand holding dumbbells by your shoulders. Engage your core and press the dumbbells overhead. Step forwards and lower into a lunge, bending both knees to 90°. Press up through your front heel and bring your rear foot forwards to move into another lunge. 

4 Butterfly sit-up 

Man performs butterfly sit-up

(Image credit: Getty Images)

Reps 15

Put the dumbbells to one side. Lie on your back with the soles of your feet together, letting your knees fall to the sides. Using your core muscles, lift your torso and touch the floor in front of your feet with your hands. Lower your torso back to the floor under control.

Lucy Gornall

Lucy is an experienced health and fitness journalist, and was formerly health editor for TI Media’s portfolio of women’s titles. Lucy qualified as a level 3 personal trainer with Train Fitness in 2016, and also holds qualifications in pre- and post-natal fitness, as well as in nutrition for exercise.